Vegetarian And Vegan Nutrition

There are several reasons for choosing vegetarianism and veganism. Some of those who choose vegetarianism for health reasons, others for religious, conscientious, stop eating meat for ethical and environmental reasons. Etyemezlik known as the simplest definition of vegetarianism red meat, poultry and fish will be consumed. But spread over a wide spectrum of vegetarian diets. To many people it carries different meaning for the word vegetarian. Some people just are fed almost exclusively on fruit when some people eat red meat. The best known types of vegetarian diets are as follows:
Pesketaryen: the consumption of red meat and poultry, milk, dairy products, eggs and fish are consumed.
Semi-vegetarian: Dec well as meat is consumed. Some doesn’t eat red meat, just fish and poultry consume.
Lacto-ovo vegetarian: the most common group, eggs, milk and milk products consume, don’t eat meat or fish.
Lacto-vegetarian: Dairy products are consumed eggs, meat and fish are not consumed.
Vegan: all animal products away from focuses.
Thursday fruitarian: fruit only, or mainly feed on. Also consume nuts.
Many doctors and nutrition experts say that fruits, vegetables and nuts, based on a low fat diet will have a positive effect on the health of agree. To quit altogether or reduce the risk of heart disease by reducing red meat in the direction of the research results published are also available. Studies also indicates that the vegetarian lifestyle can reduce the risk of many chronic diseases; heart disease, Type 2 diabetes, obesity, etc. 2011 in our study, the triglyceride and glucose levels, blood pressure and body mass index is lower in vegetarians has shown that.
Mostly vegetarians and care through healthy nutrition alcohol, caffeine, and exercise makes it easier to stay away from substances such as tobacco. Just eat meat, not to take control of your weight and to adopt a lifestyle that is built on good habits for a healthy life is of great importance.
A meatless diet can be healthy, but vegetarians, and especially vegans have enough B12 and vitamin D, protein, riboflavin, alpha-linoleic acid, calcium, iron and zinc must be sure they have. Milk, dairy products, and animal foods such as eggs, containing and a well-planned vegetarian diet can be fed a balanced, but the body to heal itself, grow and remain healthy important to be sure to consume enough of the nutrient, especially for vegans should be more careful. In consultation with your doctor or nutritionist, precautions should be taken against possible deficiencies by having regular blood tests, if necessary, should be supplemented.
Animal proteins contain all the essential amino acids they needs for a healthy life. There are plant foods that contain protein, but all bulundurani there is a combination of amino acids. Therefore, it is necessary to regularly consume different protein sources for example quinoa and also with a combination of lentils to consume. Tofu, edamame beans, beans and other legumes, eggs, quinoa and Amarant are also good sources of protein.
B12 deficiency is common. Vitamin B12 is found naturally only in animal products. Nov deficiency, weakness, tingling, numbness, anemia and can cause significant health problems such as blindness. B12 levels should be measured regularly, especially vegans, must necessarily meet with the doctor use products and supportive.
For those who do not consume dairy products, vitamin D also should be carefully monitored. It is very important for healthy bones calcium and vitamin D deficiency should take vitamin D supplements and talk to your doctor if you are having a problem.
Ovo vegetarians and vegans in order to avoid the problem of calcium deficiency in the diet is the village of Ye┼čilova, leafy vegetables, lentils, tofu, edamame, soy, nuts, kernels, and flax seed you should consume foods that contain calcium such as.
Rich sources of calcium except dairy products, edamame, tofu, almonds, tahini, and dark leafy vegetables Yesil.
Feeding a variety of foods vegetarians don’t live more balanced with the shortage of iron deficiency. But our bodies do not absorb the iron in plants as easily handle the iron in meat. Legumes, beans, peas, lentils, soy and soy products, dried apricots, prunes, nuts should be consumed. At the same time, you can increase the absorption of iron by eating vitamin C containing foods.
Our body like iron, zinc also comes from meat products, when compared to the ones in the plant much more efficient uses. Dairy products, except for whole grain foods, cooked dry beans and lentils, soy products, nuts, seeds, mushroom, black bean, pea, and vegetables from the embryo can be met.
Riboflavin almonds, mushrooms, soy milk, cow’s milk and yogurt.
Alpha-your need for linoleic acid, canola oil, flax seed meal, flax seed oil, walnuts, walnut oil, soybean oil and tofu, you can meet with.
Omega 3 fatty acids, fish, or if you do not eat eggs, hemp seeds, flax seeds, pumpkin seeds, walnuts, Yesil vegetables, soybean oil, and canola oil can be found.

Source:
http://www.webmd.com/food-recipes/guide/vegetarian-and-vegan-diet